CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 30 minute AMRAP- 10 Burpee pull ups- pull up bar should be at about the wrist 15 back squats 115/75 10 C&J 115/75 15 box jumps 24/20… Read more »
Colin Cartee
10/14/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (1-2-3-4-3-2-1) Metcon Metcon (Time) Performance 15 FS 95/65 30 DU’s Run 200M 15 FS 115/75 45 DU’s Run 200M 15 FS 135/95 60 DU’s Run 200M 15 FS 155/105 75 DU’s Run… Read more »
10/13/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (5×1) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP- Performance 3.6.9.12… OHS 96/65 T2B ball OS 50/35 (if people can/want to go heavier let them) Fitness OHS light weight Sit ups… Read more »
10/12/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 8 minute EMOM 3 Hang Power Cleans Metcon Metcon (4 Rounds for time) 4 Rounds- Each for time- Row 300/250M 15 KB swings 70/55 20 Push ups Fitness Row 300/250 15 KB swings 15… Read more »
10/11/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Chipper Performance 52 Wall balls 20/14 52 Burpees 52 Deadlifts 205/145 52 Box jumps 24/20 Fitness 5 Rounds 10 Wall balls 10 Burpees 10 Deadlifts 10 Box jumps Accessory
10/10/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3 Rep Max ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance Run 200M 12 Backsquats 135/95 3 Ring or Bar Muscle ups Fitness Run 200M 12 Back squats… Read more »
10/07/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 Rep Max) Metcon Metcon (Time) Performance Row 1,000M Then… 3 Rounds- 15 thrusters 95/65 12 T2B 9 bar hops (over back=1) Then. Run 800M Fitness Row 500M Then.. 3 Rounds- 12… Read more »
10/06/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) WOD 16 minute AMRAP- Performance 24 KB snatches (12/12) 55/35 24 Walking lunge steps with KB (12/12) 30 second hollow hold Fitness 24 KB snatches 24 Walking lunge… Read more »
10/05/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (10 Rep Max) Metcon Metcon (Time) 2 Rounds For time- Row 50/40 cals 25 CTB 25 FS 115/75 100 DU’s Fitness 40/30 Cal row 20 pull ups 20 FS 150 singles
10/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10 minutes 3 Bench Press Metcon Metcon (Time) Performance Run 200M 15 STO 135/95 15 Burpee bar hops Run 200M 12 12 Run 200M 9 9 Run 200M 6 6 Run 200M 3… Read more »